Chronic Illness Pacing – What Is It?
When we think about our bodies, we tend to focus on things we can see changing—like hair, fingernails, or skin. But beneath the surface, there’s an entire world of renewal happening, and this is just as true for our brains. Every day, some cells divide and grow, while others die off, creating space for new ones to take their place. This “spring cleaning” happens across our bodies and minds constantly.
Our brains adapt based on what we do most. When we repeat a skill, the neural pathways related to that skill become stronger and faster. On the other hand, skills we don’t use tend to fade over time—a fact that anyone who’s felt “a bit rusty” can relate to. Interestingly, pain pathways work in a similar way. If you rely heavily on them, they get stronger and quicker, but if they’re not used, they begin to weaken and fade. This knowledge provides valuable insight for people managing chronic pain and fatigue: pain can become less intense if we find ways to avoid triggering it.
Pacing is a skill designed to help manage energy effectively and avoid triggering the pain pathways in the brain. Unlike pushing through fatigue or “powering through” pain, pacing focuses on doing daily tasks in a planned and measured way. For people living with chronic illnesses like chronic fatigue syndrome (CFS/ME) or fibromyalgia, pacing can make an enormous difference. These conditions often involve chronic fatigue, pain, and mental fog, making it difficult to stick with routines. Yet, in the early stages, many people still push through these symptoms without realizing that overexertion can worsen their condition, leading to crashes that take days—or even weeks—to recover from.
Pacing is about working with the energy you have, not against it. This approach is supported by research showing that pacing can reduce fatigue, prevent energy crashes, and over time, even expand what’s known as your “energy envelope”—the amount of activity you can tolerate without worsening your symptoms.
Everyone has a different baseline energy level, and it takes time to find yours. If you overexert yourself, a flare-up of fatigue, pain or other symptoms—can occur hours or days later. Tracking your activity over a few weeks will help you identify your energy baseline and break free from the crash-and-burn cycle.
To help you use activity-rest cycle:
1) Identify activities you tend to overdo;
2) Set a time limit for these activities. When you reach the time limit stop, rest and relax; and
3) Keep a record of how many times you use Activity – Rest Cycle to stop yourself from overdoing it.
By pacing, you regulate your energy, prevent overexertion, and might even increase what your body can handle over time.
Pacing gives you control to live better—without constantly feeling drained. 💪
Pacing isn’t about doing less forever—it’s about using your energy smarter!
Holistic Physio Osborne Park | Chronic Pain & Clinical Pilates – Design To Move 
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